Don?t have a gym? Follow this 10-week home workout plan to lose weight fast
It’s a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.
There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet.
In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.
Many of us long to be fit and in-shape, but we lack the time or means to do so. We lead busy lives, and it?s hard to squeeze out the time to drive to a gym and workout. To make matters worse, not all gyms are suited for us. Some might be too pricey while others might lack equipment.
Fortunately, you can lose weight and gain muscle mass in the comfort of your own home. The following workout plan requires no gym or special equipment. All you need is commitment and water.
This workout will also help you burn more fat due to the excessive post workout oxygen consumption (EPOC). Whether you’re on the road, or just can’t get to the gym, this total-body workout will get your motor revved and your muscles pumped. You don’t even need any equipment?just some open space to move and sprint.
Not only will this high-octane workout will test and challenge your cardiovascular and muscular endurance, it will also target virtually every body part and muscle. Plus, you’ll burn more fat due to the excessive post workout oxygen consumption (EPOC). Give this workout a try next time you can’t get to the gym.
Try the following workout plan for 10 weeks.
Monday:
- 20 squats
- 25 seconds wall-sit
- 15 seconds plank
- 5 push-ups
- 35 jumping jacks
- 25 crunches
- 15 lunges
- 10 sit-ups
- 10 butt kicks
Tuesday:
- 10 squats
- 20 crunches
- 10 jumping jacks
- 10 push-ups
- 25 lunges
- 35 sit-ups
- 45 seconds wall-sit
- 30 seconds plank
- 20 butt kicks
Wednesday:
- 15 squats
- 30 sit-ups
- 30 crunches
- 35 seconds wall-sit
- 50 jumping jacks
- 25 butt kicks
- 25 lunges
- 45 seconds plank
- 10 push-ups
Thursday:
- 35 squats
- 20 crunches
- 15 lunges
- 30 seconds plank
- 50 sit-ups
- 60 seconds wall-sit
- 35 butt kicks
- 25 jumping jacks
- 20 push-ups
Friday:
- 25 squats
- 40 sit-ups
- 60 seconds plank
- 30 push-ups
- 30 crunches
- 60 lunges
- 55 jumping jacks
- 45 seconds wall-sit
- 50 butt kicks
Saturday & Sunday: Rest
To really push yourself, add in a cardio session three times a week.
Cardio:
- Week 1: 30-second sprint followed by 30-second jog (5x)
- Week 2: 35-second sprint followed by 45-second jog (6x)
- Week 3: 45-second sprint followed by 60-second jog (7x)
- Week 4: 50-second sprint followed by 45-second jog (8x)
- Week 5: 55-second sprint followed by 30-second jog (7x)
- Week 6: 60-second sprint followed by 45-second jog (6x)
- Week 7: 65-second sprint followed by 60-second jog (5x)
- Week 8: 70-second sprint followed by 45-second jog (6x)
- Week 9: 75-second sprint followed by 30-second jog (7x)
- Week 10: 80-second sprint followed by 45-second jog (8x)
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